After climbing the mountain, my whole body aches and I feel that my muscles are strained, how can I

First, the early cold compress method, after climbing a mountain or a lot of exercise muscle soreness, the early cold compress method, that is, use ice packs to cold compress the sore muscles, each cold compress for about 10 minutes, ice packs and ** between the towel to prevent frostbite**, 2 days later, if the muscle soreness still exists, you can use the hot compress method or hot water bath method.

2. Rolling and squeezing the sore part of the muscle with a foam roller and rubber shaft can promote blood circulation in the area.

3. Massage method, massaging the sore parts can accelerate the metabolism of lactic acid, help reduce pain, and can help eliminate the puffiness and congestion of muscles after exercise.

Fourth, the stretching exercise method, after the sore parts are stretched, the muscles should be cold or ice as soon as possible, reduce activities, compress and bandage the injured parts, and apply hot compresses after 24 to 48 hours to help rapid recovery.

Muscle strain refers to the active and strong contraction or passive excessive elongation of the muscle, which is one of the most common sports injuries. This tends to happen when doing pull-ups and sit-up exercises. After muscle strain, the strain site is in severe pain, and the cord-like lump formed by muscle tension can be felt with the hand, and the pain is obvious, local swelling or subcutaneous bleeding, and the movement is obviously restricted.

After muscle strain, local cold compresses or ice compresses should be applied in time to reduce bleeding and exudation. Topical cold compresses can be applied with topical sprays, ice packs, or ice cubes wrapped in towels, and bandages can be used to immobilize the injured area. Depending on the progression of the disease, a local warm compress is usually given after 24 to 48 hours to promote the absorption of exudate and help rapid recovery.

Patients with muscle strains should pay attention to rest and reduce activities in the early stage to avoid aggravating the pain. can help relieve muscle cramps and soreness.

Ways to relieve muscle acid after climbing:

1.Hot and cold compresses: Putting an ice pack on the sore muscles or taking a hot bath can relieve the pain, and although the effect is short-lived, it can make people feel comfortable.

2.Take analgesics appropriately: Buy anti-inflammatory and analgesic medications at the pharmacy to relieve muscle swelling and pain.

3.Continuous exercise: Do not stop exercising when you have muscle pain, you need to do gentle exercises, try to do soft stretching exercises first, which will not only help relieve stiff limbs, but also not increase the burden on the muscles.

When going up the mountain, the calf is not small, and the knee is stressed when going down, not only when going up the mountain, but also when going down, you must be careful to master the strength and balance At the beginning, it is best to use trekking poles to share the impact force, and you can save a lot of force when going up the mountain and exercise the upper body by the way. , otherwise it is easy to hurt the body. If muscle soreness is produced after exercise, the muscles are a little tired.

4.Just do some relaxing movements.

For example, the muscles in the legs are sore, then stand up with both legs and exert force, slowly exert force, the soreness will be strengthened, even worse than doing high-intensity exercise, however, hold on for about 10 seconds, and then, little by little, until completely relaxed. The muscles shake rhythmically a few times, after 3-5 seconds, then slowly exert force, slowly relax after 10 seconds, every 10 times such movements as a group, do two sets of good, the effect is obvious!

Rest will recover, don't rush, take your time.

If you have difficulty walking with pain in your legs after climbing the mountain, what should you do? First of all, it is to rule out whether the pain in your legs is due to soft tissue injuries, and think about whether you are strained by muscles or tendons caused by excessive force or sudden acceleration during exercise. If these underlying factors are present, it is necessary to seek a clear diagnosis from a doctor as soon as possible**.

If you have no history of soft tissue injury, but only have leg pain due to your lack of exercise and insufficient exercise endurance at first glance, you may wish to deal with it yourself. 1. Try to create conditions for your legs to be fully rested, and avoid strong exercise to put a burden on your legs. Be sure to soak your feet in hot water before going to bed to reduce pain.

2. Take the posture of raising the legs, local can be hot compress, massage or use the micromassager you carry with you**, and you can also take some **bruise drugs, such as: Shenyang red medicine 2 tablets, oral three times a day, externally use a good fast spray, turpentine rubbing, to promote local blood circulation, accelerate waste excretion. 3. Eat vegetables and fruits rich in vitamin C and B, calcium, iron, folic acid and other fibers, and drink more boiled water to speed up the excretion of metabolites.

You just haven't exercised for a long time, and then you exercise too much, and your muscles are sore.

The best way to find a place with hot water and soak it for an hour is good for muscle fatigue.

Our basketball team has overtrained and our muscles are sore.

1. Take a hot bath;

2. Use active oil to rub the sore area.

Get out and get a little active!

Massage, massage, acupuncture is possible!

After climbing, the whole body is sore, and the muscles are strained, so massage it as much as possible, and then move the muscles and bones, so that you can recover quickly.

Rest. The cause of soreness is the accumulation of lactic acid, which takes 2-3 days for the body to empty, so adequate rest is the best way.

If your legs hurt after climbing, you can use hot compresses, massages, foot soaks, stretching, etc. to help you recover.

What to do if your calf muscles are sore after climbing.

1. Warm compress. This is an effective and easy way to heat two towels and wring them out of water, or steam the towels with steam. Then apply to the sore and stiff calf muscles.

It can enhance local blood circulation and reduce muscle soreness. When using a towel, you need to be careful not to be too hot to avoid burning.

2 Presses. Press the calf muscles, from top to bottom, until the leg muscles are red, although this is a little painful, but just press a few more times. When pressing, you also need to pay attention to pressing in multiple directions, not just targeting the leg muscles.

You can press it together with the skin next to you.

3. Soak your feet. In fact, this principle is the same as that of a hot towel, which uses heat to accelerate blood circulation, but soaking your feet is more direct. The habit of soaking your feet every day is also a way to maintain your health.

You can also add some ingredients to the foot soaking water, such as wormwood, salt bar, etc., which not only accelerates blood circulation, but also has the effect of sterilizing and relieving itching.

4. Stretching. Stretching relaxes the muscles and helps the recovery of spasmodic muscles. Stretching the muscles in the sore areas can also be used as a line exercise.

Hold for one minute at a stretch, then rest for a few seconds before moving on to the next set. And so on and so forth. The effect is also very good.

5 rests. When the human body feels tired, the first thing that comes to mind is rest. Relax and unwind.

Of course, exercising too much also requires this most primitive method. When your muscles feel sore, stop and rest for dozens of minutes, or a few days, until the soreness has subsided, before exercising.

The fastest way to recover from leg pain after climbing a mountain.

1. Soak your feet appropriately with meridian water, or try to apply a hot towel to your calf, and the pain will be significantly reduced after two or three days.

2. Use a hot towel to apply a hot compress to the sore muscles, which can promote blood circulation and reduce pain, and it is recommended that the water temperature be 30 40. The process of hot compress can be accompanied by stretching exercises, which can speed up the elimination of muscle soreness and bring it back to normal.

3. Rest can reduce muscle soreness, promote blood circulation, accelerate the elimination of metabolites, and eliminate the supply and repair of nutrients in muscle soreness, so that it can return to normal. Therefore, you should rest more after exercise to relieve fatigue.

4. When resting, don't forget to perform static stretching exercises on the sore parts, that is, stretching exercises.

5. Massage the sore muscles to relax the sore muscles, promote blood circulation, speed up the decomposition of lactic acid, and slow down the degree of muscle soreness. Gently press your thigh muscles with both hands and then tap your calf muscles. You can also press the acupuncture points that specialize in leg pain:

Chengshan Cave. The acupuncture point is located in the middle of the back of the calf and slides down from the upper muscle thickness to the muscle level.

When you go back, be sure to take a hot bath first to relax your body and mind; Then rub the legs to relax the lower leg muscles, and then apply a hot towel to the lower legs to speed up blood circulation and reduce muscle damage and pain; The most important thing is to pay more attention to rest and get enough sleep.

Taking a hot bath, massage, drinking vitamin effervescent water, and drinking some vinegar can all help to relieve muscle pain.

It is recommended to soak your feet in hot water, perform a local massage by yourself, and beat gently.

Warm compresses with a hot towel, or get a massage, and eat plenty of fruits and vegetables.

Take a good bath, then you can make yourself less tired, and then get a good night's sleep, and wake up.

It is advisable to take a hot bath after excessive exercise to relax the muscles.

You can drink wolfberry water to relieve it, and the effect is better with proper massage.

You can relieve the pain by taking a bath or massage, or you can get a good night's sleep and wake up comfortable.

You can choose to go for a massage massage, and through the master's massage techniques, the muscles of the whole body can be relaxed.

Eliminate undesirable activities Activities that cause pain must be abandoned.

Chase pain with bromelain Pineapple is an enzyme found in pineapple and papaya that is great for inflammation relief. It is available at health food stores.

Keep it cool Ice cubes are the best way to do it for the first few days of pain. Rub ice cubes into the painful area for 15 minutes, twice a day.

Hot compress Switch to hot compress after three days.

Massage increases blood flow to the painful area, and it is best to ask a physicist or masseur to help you massage.

Acclimatization training Stationary bicycles are a good exercise, 2 to 3 times a day, starting with 5 to 10 minutes and increasing to 20 minutes at a time. Running in the swimming pool is also a good exercise, the buoyancy of the water reduces the impact of running.

Use supports.

The use of special corrective footwear can help.

Stand up slowly, run slowly When returning to your old exercise habits, take your time.

Build a good defense Train your calf muscles to build a good defense.

Stand up straight with your feet and use a table or chair as a support. Stand on your toes for five seconds. Lower your heels and repeat on tiptoe 10 times. Slowly increase to 30 reps. Do it 2 3 times a day.

Stand facing the wall with your hands on the wall and lean forward with one foot in front and one foot behind. With your back upright and your feet flat on the floor, feel a slight pull on the calf muscles of your back foot, hold the position for 20 seconds to 3 minutes, and then switch to the other foot. Do this twice a day.